Can Tongue Scraping Really Cure Bad Breath?
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When it comes to fighting halitosis, TikTokers are ditching mouthwash in favor of…tongue scraping. Experts in oral hygiene like Joyce Kahng, DDS, a California-based dentist who went viral a few years ago with her tongue scraping demo, are also lauding the practice. But does scraping away buildup have any reliable impact on oral hygiene? Or is it just one of those things that's grossly satisfying to watch but won’t really move the needle when it comes to health?
We dug into the history and spoke with dentists to find out if the practice can be beneficial for improving oral health and fighting bad breath.
What is tongue scraping?
Tongue scraping, which involves using a tool—yes, called a tongue scraper—to gently remove bacteria, dead cells, and other debris from the surface of the tongue—is far from a new trend. The practice has been used for centuries in certain areas of the world, including India, Africa, and South America.
“Tongue scraping, or Jihwa Nireekshana in Sanskrit, is a fundamental Ayurvedic ritual that has been practiced for thousands of years,” Nidhi Pandya, an Ayurvedic doctor based in New York and author of Your Body Already Knows: Intuitive Ayurveda – 21 Days to Reset Your Gut, Hormones, Sleep & Mood, tells SELF. Pandya explains that according to the traditional Indian system of medicine, the tongue is seen as “a reflection of digestive health, where its color, texture, and coating reveal underlying imbalances.”
Ayurvedic practitioners use tongue scraping as a method of “eliminating Ama [buildup] that accumulates overnight—often appearing as a white coating on the tongue.” The practice is not only meant to freshen the mouth, “but also optimize digestion and enhance taste perception, setting the stage for better health.” Part of the visual appeal of Dr. Kahng’s viral TikTok is that you can see the white residue Pandya describes get whisked away with the U-shaped device.
Are the benefits of tongue scraping legit?
Tongue scraping works by physically lifting and removing buildup, which can look like a white or dark film, from the tongue, David Wagner, DDS a board-certified cosmetic dentist, tells SELF. When you remove this film, you're whisking away odor-causing bacteria along with it.
The tongue is admittedly a germ-ridden place—not unlike a kitchen sink sponge when it comes to trapping microbes, Dr. Wagner adds. “Due to its rough texture and papillae, the back of the tongue harbors a significant amount of bacteria,” he explains. “These bacteria can contribute to bad breath and oral health issues if not properly managed.” In fact, tongue coating has been identified as one of the main contributors to bad breath.
According to research, physically removing this film or coating can help make a noticeable difference in how your breath smells. You can do this with a toothbrush, or by simply wiping your tongue off with whatever you have handy. So while a tongue scraper isn’t completely necessary to get the job done, it’s a tool that may help you achieve your end goal of a cleaner tongue and better breath a little more seamlessly.
Besides busting halitosis, one of the benefits of tongue scraping according to Ayurveda, as Pandya notes above, is enhanced taste perception. Research on the topic is scant, but one small 2004 study suggests that tongue scraping could improve taste sensation, making your favorite sweet or savory foods even more delectable. Dr. Wagner adds that the practice “may enhance taste sensitivity by clearing the taste buds, improving the enjoyment of food flavors.”
Tips to get the most out of your tongue-scraping practice
To correctly use a tongue scraper, “stand in front of the mirror, hold the two ends of the tongue scraper with both hands, and gently pull in one stroke towards the top of the tongue,” Marc Lowenberg, DDS a board-certified cosmetic dentist, tells SELF. It’s most beneficial to start at the back of your mouth, and “gently drag the scraper forward,” adds Dr. Wagner.
Then, Dr. Wagner instructs, repeat five to 10 times until your tongue feels clean and you can no longer see any film on it. Once you’re done, rinse your mouth with warm water. Finally, you’ll want to make sure to clean the tool. “Rinse the scraper thoroughly with water and store it in a clean, dry place. You can rinse the tongue scraper between each scrape if you want, depending on how much debris is being removed,” he adds.
According to Ayurvedic medicine, morning is the best time to practice tongue scraping, as bacteria tends to accumulate overnight, says Pandya. But this might have one drawback, especially if you’re new to the practice: Wagner notes that “the gag reflex is more sensitive in the morning for most people, so don’t get discouraged.” If this happens, he advises going a bit more gently (and not starting as far back) until you get used to it.
How to shop for a tongue scraper
There are a lot of tongue scrapers out there to choose from. The best tongue scraper for you is one that’s easy to use, doesn’t cause pain, is easy to clean, and fits within your budget. However, certain materials tend to be a bit better suited for the task.
Both Drs. Lowenberg and Wagner suggest avoiding plastic tongue scrapers, which may not be sturdy enough to adequately remove debris and are harder to keep clean. “Copper is a great material for tongue scraping,” Dr. Lowenberg notes, noting that there’s some research that suggests copper has antimicrobial properties that may help reduce levels of bacteria in the mouth. (Though it’s worth noting that studies thus far on the topic have been done in a lab, and not directly in human mouths.) Dr. Wagner also likes copper and stainless steel tongue scrapers, which can withstand use and are “easier to clean, reducing bacteria buildup.”
Are there any risks of tongue scraping?
Tongue scraping is easy to master, and a quick step to fit into your oral health routine. In general, it’s pretty safe to do. Still, there are things to consider with this practice because the tongue is a sensitive organ. “Excessive pressure or scraping with a sharp tool could irritate or injure the tongue’s delicate tissues,” notes Dr. Wagner. If you feel any pain while scraping, that’s a sign you’re being too aggressive or the device you’re using isn’t right for the task.
Both dentists add that although tongue scraping can be a potentially beneficial addition to your oral hygiene routine, it shouldn’t replace any of the other steps—like brushing and flossing—that are vital to maintaining a healthy mouth. If you like how it feels, though? There's no harm in using it as a low-stakes bonus step to further combat bad breath and keep your mouth feeling as fresh and clean as possible.
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Originally Appeared on Self
